CrossBox  Fitness  Journal: Workout of The Day,           Monday   , 170116

CrossBox International A World United in Fitness 

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  CrossBox  International  is a brand of fitness, on a global scale, where it’s leaders may differ in personality, teaching language, geography and appearance. However, unite in their dedication to the universal application of safe fitness training and continued education through peer collaboration. Be part of one of the largest fitness networks in the world.


Picture
CrossBox Kalisz , Wał Staromiejaki 10 (budynek Squash Oaza)
Kalisz, Kalisz, Poland

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CrossBox Fitness 170116 

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Picture
Warm Up
800m Run //
Strength
Back squat
3-3-3-3-3//
WOD
150 Double Unders
25 Overhead Squats (115,75)
100 Double Unders
25 Overhead Squats
50 Double Unders

Level 3- 100/75/50 double un-ders
Level 2- (95.65), 50-30-20 DU OR Singles 300-200-100 sin-gles
Level 1- (75,45), Singles

CrossBox Boxing 170116

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Picture
Warm up
3 -1 Minute Rounds
Shadow Boxing////
Skill
10 – 30 Second Jump Rope Sprints
6 Rounds
40 Heavy Bag Sprint
10 Dumbell Thrusters
40 Heavy Bag Jab Cross
10 Burpees
200m Sprint

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if (typeof _ElementDefinition == 'undefined' || typeof _ElementDefinition == 'null') { var _ElementDefinition = PlatformElement.extend({}); }

var _Element = _ElementDefinition.extend({ initialize: function() { // we still want to call the initialize function defined by the developer // however, we don't want to call it until placeholders have been replaced this.placeholderInterval = setInterval(function() { // so use setInterval to check for placeholders. if (this.$('.platform-element-child-placeholder').length == 0) { clearInterval(this.placeholderInterval); this.constructor.__super__.initialize.apply(this); } }.bind(this), 100); } });

_Element.prototype.settings = new PlatformElementSettings({"top_left_radius_each":[{"top_left_radius_index":0},{"top_left_radius_index":1},{"top_left_radius_index":2},{"top_left_radius_index":3},{"top_left_radius_index":4},{"top_left_radius_index":5},{"top_left_radius_index":6},{"top_left_radius_index":7},{"top_left_radius_index":8},{"top_left_radius_index":9},{"top_left_radius_index":10},{"top_left_radius_index":11},{"top_left_radius_index":12},{"top_left_radius_index":13},{"top_left_radius_index":14},{"top_left_radius_index":15},{"top_left_radius_index":16},{"top_left_radius_index":17},{"top_left_radius_index":18},{"top_left_radius_index":19}],"top_right_radius_each":[{"top_right_radius_index":0},{"top_right_radius_index":1},{"top_right_radius_index":2},{"top_right_radius_index":3},{"top_right_radius_index":4},{"top_right_radius_index":5},{"top_right_radius_index":6},{"top_right_radius_index":7},{"top_right_radius_index":8},{"top_right_radius_index":9},{"top_right_radius_index":10},{"top_right_radius_index":11},{"top_right_radius_index":12},{"top_right_radius_index":13},{"top_right_radius_index":14},{"top_right_radius_index":15},{"top_right_radius_index":16},{"top_right_radius_index":17},{"top_right_radius_index":18},{"top_right_radius_index":19}],"bottom_left_radius_each":[{"bottom_left_radius_index":0},{"bottom_left_radius_index":1},{"bottom_left_radius_index":2},{"bottom_left_radius_index":3},{"bottom_left_radius_index":4},{"bottom_left_radius_index":5},{"bottom_left_radius_index":6},{"bottom_left_radius_index":7},{"bottom_left_radius_index":8},{"bottom_left_radius_index":9},{"bottom_left_radius_index":10},{"bottom_left_radius_index":11},{"bottom_left_radius_index":12},{"bottom_left_radius_index":13},{"bottom_left_radius_index":14},{"bottom_left_radius_index":15},{"bottom_left_radius_index":16},{"bottom_left_radius_index":17},{"bottom_left_radius_index":18},{"bottom_left_radius_index":19}],"bottom_right_radius_each":[{"bottom_right_radius_index":0},{"bottom_right_radius_index":1},{"bottom_right_radius_index":2},{"bottom_right_radius_index":3},{"bottom_right_radius_index":4},{"bottom_right_radius_index":5},{"bottom_right_radius_index":6},{"bottom_right_radius_index":7},{"bottom_right_radius_index":8},{"bottom_right_radius_index":9},{"bottom_right_radius_index":10},{"bottom_right_radius_index":11},{"bottom_right_radius_index":12},{"bottom_right_radius_index":13},{"bottom_right_radius_index":14},{"bottom_right_radius_index":15},{"bottom_right_radius_index":16},{"bottom_right_radius_index":17},{"bottom_right_radius_index":18},{"bottom_right_radius_index":19}],"top_padding_each":[{"top_padding_index":0},{"top_padding_index":1},{"top_padding_index":2},{"top_padding_index":3},{"top_padding_index":4},{"top_padding_index":5},{"top_padding_index":6},{"top_padding_index":7},{"top_padding_index":8},{"top_padding_index":9},{"top_padding_index":10},{"top_padding_index":11},{"top_padding_index":12},{"top_padding_index":13},{"top_padding_index":14},{"top_padding_index":15},{"top_padding_index":16},{"top_padding_index":17},{"top_padding_index":18},{"top_padding_index":19}],"bottom_padding_each":[{"bottom_padding_index":0},{"bottom_padding_index":1},{"bottom_padding_index":2},{"bottom_padding_index":3},{"bottom_padding_index":4},{"bottom_padding_index":5},{"bottom_padding_index":6},{"bottom_padding_index":7},{"bottom_padding_index":8},{"bottom_padding_index":9},{"bottom_padding_index":10},{"bottom_padding_index":11},{"bottom_padding_index":12},{"bottom_padding_index":13},{"bottom_padding_index":14},{"bottom_padding_index":15},{"bottom_padding_index":16},{"bottom_padding_index":17},{"bottom_padding_index":18},{"bottom_padding_index":19}],"left_padding_each":[{"left_padding_index":0},{"left_padding_index":1},{"left_padding_index":2},{"left_padding_index":3},{"left_padding_index":4},{"left_padding_index":5},{"left_padding_index":6},{"left_padding_index":7},{"left_padding_index":8},{"left_padding_index":9},{"left_padding_index":10},{"left_padding_index":11},{"left_padding_index":12},{"left_padding_index":13},{"left_padding_index":14},{"left_padding_index":15},{"left_padding_index":16},{"left_padding_index":17},{"left_padding_index":18},{"left_padding_index":19}],"right_padding_each":[{"right_padding_index":0},{"right_padding_index":1},{"right_padding_index":2},{"right_padding_index":3},{"right_padding_index":4},{"right_padding_index":5},{"right_padding_index":6},{"right_padding_index":7},{"right_padding_index":8},{"right_padding_index":9},{"right_padding_index":10},{"right_padding_index":11},{"right_padding_index":12},{"right_padding_index":13},{"right_padding_index":14},{"right_padding_index":15},{"right_padding_index":16},{"right_padding_index":17},{"right_padding_index":18},{"right_padding_index":19}],"background_color":"#f4f7f8","opacity":100,"top_left_radius":20,"top_right_radius":20,"bottom_left_radius":20,"bottom_right_radius":20,"top_padding":20,"bottom_padding":20,"left_padding":20,"right_padding":20}); _Element.prototype.settings.page_element_id = "471310862952539982";

_Element.prototype.element_id = "4f676902-6bed-48d8-ba5c-8d71e9e1f58f"; _Element.prototype.user_id = "83452132"; _Element.prototype.site_id = "374434178436639419"; _Element.prototype.assets_path = "//marketplace.editmysite.com/elements/848857247979793891-1.0.1/assets/"; new _Element({ el: '#element-4f676902-6bed-48d8-ba5c-8d71e9e1f58f' }); }); }); }

if (typeof document.documentElement.appReady == 'undefined') { document.documentElement.appReady = 0; }

if (document.documentElement.appReady || (window.inEditor && window.inEditor())) { setupElement471310862952539982(); } else if (document.createEvent && document.addEventListener) { document.addEventListener('appReady', setupElement471310862952539982, false); } else { document.documentElement.attachEvent('onpropertychange', function(event){ if (event.propertyName == 'appReady') { setupElement471310862952539982(); } }); }

if (typeof _W.loadedPlatformDependencies === 'undefined') { _W.loadedPlatformDependencies = []; }

if (typeof _W.platformElements === 'undefined') { _W.platformElements = []; }

if (typeof _W.platformElements[platform_element_id] === 'undefined') { _W.platformElements[platform_element_id] = {}; _W.platformElements[platform_element_id].deferredObject = new $.Deferred(); _W.platformElements[platform_element_id].deferredPromise = _W.platformElements[platform_element_id].deferredObject.promise(); }

if(_.intersection(_W.loadedPlatformDependencies, dependencies).length !== dependencies.length){ _.reduce(dependencies, function(promise, nextScript){ _W.loadedPlatformDependencies.push(nextScript); return promise.then(function(){ return $.getScript(nextScript); }); }, $().promise()).then(function(){ _W.platformElements[platform_element_id].deferredObject.resolve(); }); }

if (dependencies.length === 0){ _W.platformElements[platform_element_id].deferredObject.resolve(); }

_W.platformElements[platform_element_id].deferredPromise.done(function(){ var _ElementDefinition = /** * This is required for element rendering to be possible * @type {PlatformElement} */ (function() { var BigBox = PlatformElement.extend({ initialize: function() { } });

return BigBox; })();;

if (typeof _ElementDefinition == 'undefined' || typeof _ElementDefinition == 'null') { var _ElementDefinition = PlatformElement.extend({}); }

var _Element = _ElementDefinition.extend({ initialize: function() { // we still want to call the initialize function defined by the developer // however, we don't want to call it until placeholders have been replaced this.placeholderInterval = setInterval(function() { // so use setInterval to check for placeholders. if (this.$('.platform-element-child-placeholder').length == 0) { clearInterval(this.placeholderInterval); this.constructor.__super__.initialize.apply(this); } }.bind(this), 100); } });

_Element.prototype.settings = new PlatformElementSettings({"title":"CrossBox Basic Scaling Tips for Beginners; Keep it simple and track your progress.","link":"http:\/\/www.crossboxfitness.com\/crosbox-training-tips\/crossbox-basic-scaling-tips-for-beginners-keep-it-simple-and-track-your-progress","date":"January 16 , 2017 ","category":"Training Tips ","catogory-color":"#8d2424","category-link":"http:\/\/www.crossboxfitness.com\/crosbox-training-tips\/category\/training-tips"}); _Element.prototype.settings.page_element_id = "529191074532313740";

_Element.prototype.element_id = "e5fff32c-0a5d-4a53-bb9a-d8fbf660cdaf"; _Element.prototype.user_id = "83452132"; _Element.prototype.site_id = "374434178436639419"; _Element.prototype.assets_path = "//marketplace.editmysite.com/elements/432579688181227866-1.0.0/assets/"; new _Element({ el: '#element-e5fff32c-0a5d-4a53-bb9a-d8fbf660cdaf' }); }); }); }

if (typeof document.documentElement.appReady == 'undefined') { document.documentElement.appReady = 0; }

if (document.documentElement.appReady || (window.inEditor && window.inEditor())) { setupElement529191074532313740(); } else if (document.createEvent && document.addEventListener) { document.addEventListener('appReady', setupElement529191074532313740, false); } else { document.documentElement.attachEvent('onpropertychange', function(event){ if (event.propertyName == 'appReady') { setupElement529191074532313740(); } }); }

if (typeof _W.loadedPlatformDependencies === 'undefined') { _W.loadedPlatformDependencies = []; }

if (typeof _W.platformElements === 'undefined') { _W.platformElements = []; }

if (typeof _W.platformElements[platform_element_id] === 'undefined') { _W.platformElements[platform_element_id] = {}; _W.platformElements[platform_element_id].deferredObject = new $.Deferred(); _W.platformElements[platform_element_id].deferredPromise = _W.platformElements[platform_element_id].deferredObject.promise(); }

if(_.intersection(_W.loadedPlatformDependencies, dependencies).length !== dependencies.length){ _.reduce(dependencies, function(promise, nextScript){ _W.loadedPlatformDependencies.push(nextScript); return promise.then(function(){ return $.getScript(nextScript); }); }, $().promise()).then(function(){ _W.platformElements[platform_element_id].deferredObject.resolve(); }); }

if (dependencies.length === 0){ _W.platformElements[platform_element_id].deferredObject.resolve(); }

_W.platformElements[platform_element_id].deferredPromise.done(function(){ var _ElementDefinition = PlatformElement.extend({initialize:function(options){},events:{}});;

if (typeof _ElementDefinition == 'undefined' || typeof _ElementDefinition == 'null') { var _ElementDefinition = PlatformElement.extend({}); }

var _Element = _ElementDefinition.extend({ initialize: function() { // we still want to call the initialize function defined by the developer // however, we don't want to call it until placeholders have been replaced this.placeholderInterval = setInterval(function() { // so use setInterval to check for placeholders. if (this.$('.platform-element-child-placeholder').length == 0) { clearInterval(this.placeholderInterval); this.constructor.__super__.initialize.apply(this); } }.bind(this), 100); } });

_Element.prototype.settings = new PlatformElementSettings({"spacingSize_each":[{"spacingSize_index":0},{"spacingSize_index":1},{"spacingSize_index":2},{"spacingSize_index":3},{"spacingSize_index":4},{"spacingSize_index":5},{"spacingSize_index":6},{"spacingSize_index":7},{"spacingSize_index":8},{"spacingSize_index":9},{"spacingSize_index":10},{"spacingSize_index":11},{"spacingSize_index":12},{"spacingSize_index":13},{"spacingSize_index":14},{"spacingSize_index":15},{"spacingSize_index":16},{"spacingSize_index":17},{"spacingSize_index":18},{"spacingSize_index":19}],"borderWidth_each":[{"borderWidth_index":0},{"borderWidth_index":1},{"borderWidth_index":2}],"backgroundColor":"#2a2a2a","backgroundTransparency":100,"spacingSize":20,"cornerRadius":0,"borderStyle":"None","borderColor":"#555","borderWidth":3,"borderTransparency":100}); _Element.prototype.settings.page_element_id = "443010458306994407";

_Element.prototype.element_id = "9d11662c-7a4c-4980-b95f-bf69e9d41496"; _Element.prototype.user_id = "83452132"; _Element.prototype.site_id = "374434178436639419"; _Element.prototype.assets_path = "//marketplace.editmysite.com/elements/698263678581730663-1.1.0/assets/"; new _Element({ el: '#element-9d11662c-7a4c-4980-b95f-bf69e9d41496' }); }); }); }

if (typeof document.documentElement.appReady == 'undefined') { document.documentElement.appReady = 0; }

if (document.documentElement.appReady || (window.inEditor && window.inEditor())) { setupElement443010458306994407(); } else if (document.createEvent && document.addEventListener) { document.addEventListener('appReady', setupElement443010458306994407, false); } else { document.documentElement.attachEvent('onpropertychange', function(event){ if (event.propertyName == 'appReady') { setupElement443010458306994407(); } }); }

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